INRED Runner Life JN 7.6, Руководство пользователя

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QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind you and pull your right foot up. Bring your
heel as close to your buttocks as possible. Hold for 15 counts and repeat with left foot up.
INNER THIGH STRETCH
Sit with the soles of your feel together with your knees pointing outward. Pull your feet as close into
your groin as possible. Gently push your knees toward the floor. Hold for 15 counts.
HAMSTRING STRETCH
Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner
thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax.
Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin.
CALF STRETCHES
Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg
straight and the left foot on the floor; then bend the left leg and lean forward by moving your hips
toward the wall. Hold, and then repeat on the other side for 15 seconds
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